One-Arm Side Deadlift

Technique

How to perform One-Arm Side Deadlift

1. Stand to the side of a barbell next to its center.
2. Bend your knees and lower your body until you are able to reach the barbell. Grasp the bar as if you were grabbing a briefcase (palms facing you since the bar is sideways). You may need a wrist wrap if you are using a significant amount of weight. This is your starting position.
3. Use your legs to help lift the barbell up while exhaling. Your arms should extend fully as bring the barbell up until you are in a standing position.
4. Slowly bring the barbell back down while inhaling. Make sure to bend your knees while lowering the weight.
5. Repeat for the prescribed repetitions.
6. Switch arms and repeat the movement.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Biceps Femoris, Erector Spinae, External Oblique, Semimembranosus, Semitendinosus.